Gender | Age | Intake |
---|---|---|
0-12 months | Male | 30 mg/day |
0-12 months | Female | 30 mg/day |
1-3 years | Male | 15 mg/day |
1-3 years | Female | 15 mg/day |
4-8 years | Male | 25 mg/day |
4-8 years | Female | 25 mg/day |
9-13 years | Male | 45 mg/day |
9-13 years | Female | 45 mg/day |
14-18 years | Male | 75 mg/day |
14-18 years | Female | 65 mg/day |
19 years and older | Male | 90 mg/day |
19 years and older | Female | 75 mg/day |
Pregnant and lactating women 14-18 years | Female | 115 mg/day |
Pregnant and lactating women 19 years and older | Female | 120 mg/day |
This water-soluble vitamin, also called ascorbic acid, is essential for the normal work of many body organs. Unlike animal, people cannot produce vitamin C by their own and have to get it from various foods, supplements, and some other sources.
The primary function of vitamin C is being an antioxidant in the body. It lessens toxic action of free radicals and helps to handle stresses, infections, allergies, overheating, exposure to cold, and oxygen debt.
Ascorbic acid is also necessary for the proper function and growth of cells, the immune system, connective tissues, and vessels. It takes part in the synthesis of collagen and metabolism of many substances. It helps to absorb iron and normalize protein balance in newborns. It protects the skin against pollutants and ultra-violet.
Vitamin C promotes the healing of wounds and burns, the work of the endocrine glands and liver, lowers cholesterol, and performs other functions in the body.
In the past, ascorbic acid was used only for curing scurvy which was frequent among seamen. Nowadays, its usage is much more extensive. Doctors prescribe it for healing and preventing the cold, gum disease, bronchitis, stomach ulcers, skin infections, acne, tuberculosis, HIV, dysentery, and many other health issues.
Sometimes it is also used for dementia, mental and physical stress, ADHD, thinking problems, Alzheimer’s disease, high cholesterol, depression, hardening of arteries, heart attack, high blood pressure, osteoporosis, Lyme disease, heat stroke, asthma, cancer, back pain, fatigue, constipation, cataracts, glaucoma, and other problems.
Vitamin C slows aging and improves athletic performance. It also can be applied in order to reduce the injury from radiation therapy.
Deficiency in ascorbic acid in the human body can occur because of eating too little fresh vegetables, fruits, and berries. It causes gum bleeding, slow wound healing, irritability, lack of appetite, depression, hysteria, and anemia. Long-term deficiency in vitamin C can lead to scurvy.
When taken in recommended amounts, ascorbic acid is safe for adults and children. Overdoses might cause vomiting, headache, heartburn, nausea, stomach cramps, diarrhea, and other side effects.
Dietitians recommend that you get this vitamin from a healthy and balanced diet. It is easily absorbed from fresh vegetables, fruits, and juices. If you have to take supplements, do it after having a meal.
Pregnant and breast-feeding women should not take too much vitamin C. It can hurt the baby.
Do not take supplements with ascorbic acid before and after angioplasty.
Vitamin C can also be dangerous for people suffering from cancers, diabetes, blood-iron disorders, kidney stones, metabolic deficiency, sickle cell disease, and some other health conditions.
If you smoke, take additional 35 mg ascorbic acid per day.